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Tuesday

September 17, 2019

Warm up 

 

Strength 

 

A: Romainian dead lifts (5 sets of 3-5 reps @ tough wt )

hip hinge dead lift

Form over weight

A2: Single leg glute bridge (3 sets ea side x 8-10 reps )

Lying on your back, pick up a leg and bridge holding for 2-3 seconds per side.

 

 

Conditioning

 

B: Metcon (Time)

12-9-6-3 reps

 

Performance
lateral burpees over bar
alt h. clean and jerk w/ DB 50/35#
wall balls 20/14#
200m sprint w/ WB

 

Function

burpees to a plate 
kb swings (CW)
wall balls choose wt (if squat depth is subpar use KB for goblet squats)
200m sprint w/ WB



for time

 

 

 

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